Ways To Get an Entire Body in Shape With Just a Weight Bench

The weight bench makes your go-to moves even more useful.

So you only have a weight bench in your home gym, we have a few ways to get an entire body workout.  Your weight bench has a list of things it can be used for to enhance your existing routine. From dumbbell press to lower leg lifts, we have what you need to get your body back into shape and have you feeling great.

Weight Bench Exercises:

Dumbbell Press

Get those pectorals ready for the beach!  The dumbbell press is a classic way to use your weight bench.  This exercise helps to improve your strength while focusing on your chest muscles.   There are some variations of the dumbbell press that can also be used and it will depend on the functionality of your weight bench.

Target Muscle: Chest (Pectoralis major & Pectoralis Minor)

Equipment: Dumbbells & Weight Bench


  • Lie down flat onto your weight bench with a hex dumbbell in each hand resting on top of your thighs.
  • Lift the hex dumbbells one at a time so that you can hold them in front of you at shoulder width apart.
  • Rotate your wrists forward so that the palms of your hands are facing away from you. The hex dumbbells should be just to the sides of your chest with your upper arm and forearm at a 90-degree angle. This how you will begin the lift.
  • Use your chest to push the hex dumbbells up.  Lock your arms at the top of the lift and squeeze your pecs, holding for a second and then begin coming down slowly.

Single Arm Row

A weight bench is useful for Single Arm Row also know as Dumbbell Row or One Arm Dumbbell Row.  This exercise improves the strength of your middle back. The weight bench extends your range of motion with concentration on the back muscles.

Target Muscle: Middle Back (Latissimus Dorsi)

Equipment: Dumbbells & a Weight Bench


  • Place a hex dumbbell on each side of your weight bench.
  • Place your right leg on top of the end of the weight bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the weight bench for support.
  • Use the left hand to pick up the hex dumbbell on the floor and hold the weight while keeping your lower back straight. The palm should be facing your torso. This position is your starting point.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.  Make sure that the force is completed with the back muscles and not the arms. Your upper torso should remain stationary, and only the arms should move. Your forearms should do no other work except for holding the dumbbell. Lower the resistance straight down to the starting position. Breathe in as you perform this step.

Tricep Dip

Tricep drips are one of the best muscle building exercises for your triceps.  Tricep workouts can help to increase the overall size of your arms. You can add weights to your lap to enhance your workout intensity.  

Target Muscle: Tricep (triceps brachii)

Equipment: Weight Bench & Something to elevate your feet/legs


  • Place a bench behind your back. With the weight bench perpendicular to your body, and while looking away from it, hold on to the weight bench on its edge with the hands fully extended, separated at shoulder width. Your legs will be extended forward, bent at the waist and perpendicular to your torso.
  • Lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again and lift yourself back to the starting point.

How to with Links to Resource: https://www.bodybuilding.com/exercises/bench-dips

Lying Leg Raise

Want your six-pack abs? Start doing lying leg raises on your weight bench.  This exercise works abs and strengths your core.

Target Muscle: Abdominals (rectus abdominis)


  • Lie down flat on your back on your weight bench with your legs extended in front of you off the end.

  • Put your hands either under your butt with your palms down or by the sides holding on to the bench. This position is your starting point.
  • Keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
  • Lower your legs back down to the starting point.

How to with Links to Resource: https://www.bodybuilding.com/exercises/flat-bench-lying-leg-raise

Dumbbell Step Up

All upper body and no legs do not look good!  Try dumbbell step ups to build your quad and explosiveness on the football pitch. The dumbbells can be replaced with kettlebells.

Target Muscle: Quadriceps (quadriceps femoris)

Equipment: Weight Bench & Dumbbells or Kettlebells


  • Stand up straight while holding a dumbbell on each hand.
  • Place the right foot on the weight bench. Step on the bench by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the bench as well. Breathe out as you execute the force required to come up.
  • Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot off to next to the left foot on the starting position.
  • Repeat with the right leg and then perform with the left leg.

How to with Links to Resource: https://www.bodybuilding.com/exercises/dumbbell-step-ups

Decline Pushups

Try decline pushups as a change to your chest workout routine.  This exercise will help you to build serious size and strength.

Target Muscle: Chest (Pectoralis major & Pectoralis Minor)


  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm's length. Move your feet up to a bench. This position will be your starting point.
  • Lower yourself down until your chest almost touches the floor as you inhale.
  • Press your upper body back up to the starting point while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again.

Add these exercises to your workout routine. Let us know how you are using your York Fitness weight bench!


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